How to become physically stronger? Power training. The development of physical strength

It's not a secret for anyone that physical strength is not only a vital resource, but also a security and one of the criteria of man's attractiveness. All men want to know how to become physically stronger, even if they do not talk about it in the ear. But, unfortunately, only a small part takes any action for this. In order to become stronger, it is necessary to develop all the muscles of your body. The development of muscles in the majority is affected by proper nutrition and strength training.

Physically Strong Man

Let's understand. Who is a physically strong person? This is a man who can bring a bag to the 12th floor and protect her in the late evening. Nature envisions that instinctively women are attracted by force. The physical form is what saved our ancestors from certain death thousands of years ago, and now it helps us feel more confident in the conditions of a modern city.

Proper nutrition

The nutrition of a person who is concerned about the development of physical strength must be balanced and correct. It is necessary to adhere to a certain diet and to exclude products which either do not give effect, or lead to completeness. No matter how many people attend strength training and do not pull iron, he will always see the same numbers on the scales and wonder why the weight does not grow. As in any case, nutrition needs to have some understanding of what and how it affects the body.

Power should solve the following tasks:

• Keep enough calories so that the body does not feel hungry during the day. The feeling of hunger is the main enemy on the path of development of muscles. When the body needs resources for combustion, it will begin to burn not only the fatty layers, but also the protein elements.
• Also, nutrition should affect the reduction or increase in total body weight. Here everything depends on the tasks. Set of weight and strength training - an integral part of the formation of a beginner strongman.
• Food should reduce the amount of fat and increase muscle mass.
• Also, food affects the hormonal background. To the development of physical strength in men proceeded quickly and qualitatively, the male hormone testosterone should be released.

Muscle training

In addition to proper nutrition, which accounts for 30 percent of success, it is necessary to remember about sports. It is advisable to conduct classes in the hall and with the coach, but if for some reason this is not possible, you can use a set of home exercises or join the movement "Workout". It is also important to remember that any strength training is traumatic, and it is desirable to correctly draw up a training plan before proceeding.

Training may differ depending on what you are most interested in - a relief or strength. The physical load in these cases will be fundamentally different. If we talk about strength, then there is the main rule - it is better to do less repetitions, but with more weight.

Each exercise is responsible for working with a single muscle group. Conditionally, the muscle groups are divided into parts belonging to the body: arms, back, chest, press, legs. Training is built in such a way that each group of muscles is worked through in a day. The day of work is a day of rest. This is the best option for training, as many trainers say.

In addition, amino acids and protein can be obtained from a special sports nutrition. Many confuse sports nutrition with so-called chemistry, or anabolic, but this is a completely different story. Sports nutrition - these are the same nutrients that can be obtained by using a chicken breast or a glass of milk, only in a dry, powdery form. They do not harm the health and do not change the hormonal background, but help to strengthen the muscle mass.

Simulators or free weights

Many athletes mistakenly believe that preference should be given to deadlift, bench press and squats with a barbell, and then the question of how to become physically stronger will disappear by itself. This opinion is erroneous because every person has a very individual organism, and for example cravings can not be made for people with weak back muscles. First you need to train them, and you can do it with the help of pull-ups and simulators.

A newcomer who has just come to the gym should give preference to simulators, at least until normal muscle stabilizes. Simulators are designed in such a way as to give the maximum load, excluding the possibility of injury. The simulators form a muscular corset, stabilizers, and also the technique of the basic exercises is practiced. After two or three months of active training on the simulators, you can go to free weights.

Number of repetitions and weights

As already mentioned above, when dealing with relief and strength, there must be different approaches. If you are interested in the question of how to become physically stronger, then remember: fewer repetitions - more weight. As a rule, athletes try to take the weight in such a way as to make 10-12 repetitions of 3-4 approaches to the projectile.

Of course, there are pitfalls. To exercise even with large weights were effective, you need to pay great attention to the technique of execution. For beginners, at first it is recommended to do more repetitions with less weight, in order to work out the technique and carry out the exercises to automaticity.

Additional recommendations to the question of how to become physically stronger

• Do not forget to eat properly, and remember that you need to eat 1.5 hours before classes and an hour later, so that training is the most effective and learned as much protein as possible.
• Restoring, the body builds muscle mass, and it happens only in a dormant state. Strengthening and growth of muscles occurs in a dream, therefore it is necessary to sleep not less than 8 hours per day, it is desirable not to interrupt sleep.
• In order not to get unnecessary injuries, use additional equipment, such as elastic bandages and other accessories. When working with very heavy weights, it is better to use special retaining corsets for the back.
• Before training, there must be a warm-up. During warm-up you need to warm up your muscles and body. For this purpose, the treadmill is excellent. The working temperature of the athlete's body is 37 degrees. In addition to warming up the muscles, it is necessary to stretch and stretch the joints.

Only thanks to constant, heavy physical exertion and proper nutrition can you become physically strong and healthy person.